The arm-up rotator cuff stretch is a flexibility exercise where one arm reaches up and behind your head while the other arm reaches up your back from below. The hands meet behind the back, stretching the rotator cuff and improving overhead and behind-the-back shoulder mobility. A towel can be used to assist if your hands cannot meet.
Muscle Group
Shoulders
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Stretches the rotator cuff and shoulder capsule
- Improves overhead shoulder mobility
- Improves behind-the-back shoulder mobility (internal rotation)
- Reveals left-right shoulder mobility imbalances
- No equipment needed (towel optional)
- Useful for improving back-scratching mobility
How to perform
- Stand or sit tall. Reach your right arm straight up overhead.
- Bend your right elbow, letting your right hand drop down between your shoulder blades.
- Reach your left arm behind your back and bend the elbow, reaching up between your shoulder blades.
- Try to clasp the fingers of both hands together behind your back.
- If your hands cannot meet, hold a towel between them and gradually walk your hands closer together over time.
- Feel the stretch through both shoulders, the right tricep, and the left rotator cuff.
- Hold for 20 to 30 seconds. Breathe deeply.
- Switch arm positions and repeat.
FRONT VIEW
BACK VIEW
Back
Primary
Shoulder
Primary